So It’s not on toast, but it totally could be – it could be on anything and still be delicious.Avocado, with its green buttery flesh, has the highest protein and oil content of any fruit. There are three different types of avocados; 1) Mexican which the Aztecs named ahuacatl, 2) Guatemalan which is a larger avocado then the ones found in North American grocery stores, and comes in different colours ranging between, green, purple and black, 3) the West Indies which is immensely large, some reaching a 1kg in weight with a light green colour to their flesh. A high source of Pantothenic acid, fibre, Vitamin K and copper. avocados help support proper cardiovascular function, regulate insulin, blood sugar levels and improve digestion. They are wonderfully healthy to eat, immensely delicious and very versatile.
I got on the avocado toast bandwagon a year ago or so, and have not stopped. It keeps you full, it’s delicious and wonderfully healthy. There are numerous recipes out there, but this one is just a little bit different. The combination of good fat and protein make this breakfast or lunch, heck even dinner, wonderfully filling and very satisfying. It is going to keep you going without giving way to your hangry self after just a few hours. If you are looking for a powerful, healthy and good for your digestion breakfast look no further.
Avocado Toast with a Fried Egg
- 1 Avocado ripe
- 2 Pieces garlic cloves roasted
- 4 eggs pastured
- A pinch or sprinkling of black sesame and salt
- Black Pepper to taste
- 1 Bagel or sprouted toast
- 1 tbsp butter olive or coconut oil
- In a pan add butter or oil of your choice. Once heated add 4 eggs (or more, depending on how much you’ll like). Cook the eggs on medium-low, covered top. Sprinkle with salt and pepper.
- Place your bread of choice, gluten-free or spouted into a toaster.
- Cut the avocado in half and scoop out the flesh. Place it in a bowl and mash it up. You can skip this part and simply smash it on top of the toasted toast or bagel but this way you can easily incorporate the roasted garlic. Blend well!
- Once the toast or bagel have popped out, spread over the avocado, with a knife or with a fork. Sprinkle the black sesame over top.
- For the eggs, if you’d like them to be runny as soon as the tops get white take the eggs off the heat let them set. Otherwise, let them cook slowly. Once the toast is smashed with the avocado the egg will be ready for you to eat. Place the egg on top the bagel or toast and sit back and enjoy your breakfast.
This breakfast sandwich is also a great way to get someone who may not particularly like avocado to give it a try. At our house this is a big favourite for breakfast time, it is easy to make and the ingredients are always around.
The roasted garlic will take some time to make, however, it is another great way to give your body an antioxidant and immune boost. If you don’t have time, raw garlic or no garlic at all will be good. If you have a bit of time, that morning or the evening before as roasted garlic will do just fine in a container in the fridge for a few days, chop off the top of the garlic bulb and sprinkle a little bit of extra virgin olive oil over top. Roast for 30-40 minutes at 400 (check to make sure that the cloves are a soft texture and golden in colour).
Roasted garlic makes a great addition to omelettes, soups, sauces or made into a dip.
Amanda Filipowicz is a certified nutritional practitioner (CNP) with a bachelor in environmental studies (BES) from York University. She also has certification in clinical detoxification, prenatal and postnatal care as well as nutrition for mental health. She has been working as a nutritionist since 2013 and is a lifelong proponent of eating healthy.